Critique my strength routine

[antyarde]

I'm starting a new strength routine since mine has gotten old and I made this one combining exercises and percent cycles I like. I'm mainly focusing on my bench at the moment but i also look to get my squat and deadlift maxes up also. Anyways my main question is do I have too many sets? If so what should I take out or change in your opinion?




Week 1:
Sunday


Max Effort Day
Flat Benchpress
205x5 reps 75% of max (275)
210x4 reps 77%
185x8 reps 67%
185x max reps 67%




Power Rack Lockouts
5 sets 5 reps (first 2 sets light)


Skull Crushers
5 sets 5 reps (frist 3 sets ligh)


Dumbell or Barbell Front Raises
warm-up
2 sets 12-20 reps


Dumbell Lateral Raises (alternate straight and bent armed)
warm-up
2 sets 12-20 reps


Pushdowns (varying bars)
Keep body full upright for first 1/2 of each set
warm-up
2 sets 12-20 reps (drop set if needed)


Decline Crunches: 3 sets 25 reps
Leg Raises: 3 sets 25 reps






Monday
Back
Barbell Rows
warm-up
3 sets 10, 8, 6 reps


T-Bar Rows
3 sets 10, 8, 6 reps


Dumbell Rows
3 sets 10-12 reps


Front Pulldown (wide grip)
3 sets 10-12 reps


Biceps
Barbell Curls
3 sets 12-6 reps


DB Curls
3 sets 12-8 reps


Preacher Curls (machine or regular)
3 sets 15-10 reps






Tuesday
OFF




Wednesday
Speed Day
Flat Benchpress
135x3 reps 3 sets (narrow grip)
150x3 reps 3 sets (medium grip)
155x3 reps 3 sets (wide grip)


Close Grip Benchpress
3 sets 3 reps


Rolling Dumbell Extensions
3 sets 8 reps


Shoulder Dumbell Press
3 sets 8 reps


Dips
3 sets 12-20 reps


Decline Crunches: 3 sets 25 reps
Leg Raises: 3 sets 25 rep




Thursday
Legs
Squats
3 sets 8 reps


Leg Press
3 sets 10-12 reps


Hack Squat or Lunges
3 sets 8 reps


Leg Extensions
3 sets 10-12 reps


Hamstrings
3 sets 10-12 reps


Calves




Friday
OFF
Saturday
OFF

[P0N]

Is this program giving you the results you want? If so keep at it until it does not, and then check out other strength programs online. There are a lot of great ones to borrow from or use.

[SteveMobsterG]

I'm not reading all that for free. Go train. If it works - great. If it doesn't change it.

[stevesmi]

i think it is a good layout

just don't overtrain which will inhibit results. listen to your body because the volume is heavy

[cbbram]

Honestly I don't pay much attention to others people's training routine. It bores me to no end. Just train hard... If you're into strength training then do the lifts the powerlifters do.

[RickRock13]

Try it out and see if it works for you. If not, change it